Are vegetarian diets adequate and well balanced?
Vegetarian diets can be healthful and balanced, if they are properly planned to provide sufficient calories and a wide variety of foods. However, vegetarian diets might potentially place one at risk for insufficient intake of calories, protein, calcium, iron, vitamin B12, vitamin D, and zinc. Calories Vegetarian diets, especially the vegan diet, tend to be “bulky” or filling. Some high calorie foods and frequent snacks are necessary to help growing children meet their high calorie needs. Protein All essential amino acids (protein building blocks) can be found in vegetable sources but no single vegetable source has them all. Therefore, combinations of whole grains, legumes, vegetables, seeds and nuts, must be consumed over the course of a day. Soy protein is a particularly good vegetable protein source but still is not complete by itself. Calcium Dairy products generally supply the greatest amounts of calcium and so the lacto- and lacto-ovovegetarian diets can supply sufficient calcium.
